NUTRITION

SERVINGS

INGREDIENTS

3.75 oz Chicken breast

0.25 cup Low-fat buttermilk

1 tbsp Whole wheat flour

1 tbsp Panko breadcrumbs

0.5 tsp Garlic powder

0.5 tsp Onion powder

0.25 tsp Paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 whole Whole wheat bun

4 slices Dill pickles

1 leaf Romaine lettuce

2 tbsp Nonfat Greek yogurt

1 tsp Dijon mustard

0 tsp Avocado oil

PREPARATION

• 1

  Place the chicken breast between two sheets of parchment paper and pound with a meat mallet to an even half-inch thickness.

• 2

  Place the chicken in a shallow dish and pour the buttermilk over it, ensuring it is fully submerged, and marinate for 30 minutes.

• 3

  In a shallow bowl, whisk together the whole wheat flour, panko breadcrumbs, garlic powder, onion powder, paprika, sea salt, and black pepper.

• 4

  Remove the chicken from the buttermilk, allowing the excess to drip off, and dredge it thoroughly in the flour and panko mixture until well-coated.

• 5

  Lightly spray the chicken on both sides with avocado oil and place it in the air fryer basket.

• 6

  Air fry at 375°F for 12 to 15 minutes, flipping halfway through, until the exterior is golden brown and the internal temperature reaches 165°F.

• 7

  While the chicken is cooking, whisk together the Greek yogurt and Dijon mustard in a small bowl to create a clean sandwich spread.

• 8

  Lightly toast the whole wheat bun until the edges are crisp.

• 9

  Assemble the sandwich by spreading the yogurt-mustard sauce on the bun, then layering the romaine lettuce, crispy chicken, and dill pickles.